Luke Rap Training Team
Luke Rap Performance
This training team is for people looking to push themselves as athletes and see what they are capable of when it comes to athletic performance. The programming is built around developing athletes and the qualities that go into being an athlete.
Training focuses on things such as jumping, power development, acceleration, top-end speed, plyometrics, hypertrophy, lower body strength, upper body strength, endurance and much more. Every element of the program is designed to help you reach peak athletic performance and absolutely dominate.
A week of training tends to be 5 days give or take a day. There are two upper body focused days, one may have some conditioning. There is also a core cardio day which is a lower intensity session. 2 to 3 days will be geared towards the lower body. These days can include things like sprinting/acceleration work, jumping, plyometrics, olympic lifts, and strength/hypertrophy. These may change depending on the specific focus of a given training cycle.
One of the best things about the team is the accountability and community. Athletes train within a structured system, track performance metrics, and compete on leaderboards for select exercises. This environment encourages consistency, competition, and long-term development with a supportive culture.
Luke Rap Performance is for those who value intentional training, measurable progress, and a team-driven approach to becoming faster, stronger, and more explosive.
A
Cardio
1 x 5:00
B1
Band Pass Through
2 x 10
B2
Cat Cow
2 x 10
C1
Inchworm Push-Up
2 x 10
C2
TRX Row
2 x 15
D
Bench Press
10, 8, 6, 6 @ 7, 8, 9.1, 9.1
E
Weighted Chin Ups
3 x 6 @ 7, 9.1, 9.1
F1
Incline DB Bench Press
3 x 10
F2
1-Arm DB Row
3 x 10
G1
The Dip
15, 10, 10
G2
DB Bicep Curls
15, 10, 10
G3
DB Lateral Raise
15, 10, 10
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Jumping Jacks
3 x 15
C2
Air Squat
3 x 10
D
Jump Squat
2 x 5
E
Vertical Jump
3 x 3
F
Max Effort Vertical Jump
4 x 2
G
Overhead Reverse MB Throw
3 x 4 @ 15 lb
H
Back Squat
10, 8, 5, 5, 5 @ 7, 8, 8, 9.1, 9.1
I
RDL
3 x 10 @ 8, 9, 9
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Band Pass Through
2 x 10
C2
Cat Cow
2 x 10
D
Single Leg Deficit Sit Up
3 x 10
E
Landmine Bar Twist
3 x 6
F
Assault Bike
6:00, 3:00, 1:30 @ 7, 9, 10
A
Cardio
1 x 5:00
B1
Band Pass Through
2 x 10
B2
Cat Cow
2 x 10
C1
Inchworm Push-Up
2 x 10
C2
TRX Row
2 x 15
D
Bench Press
10, 8, 6, 6 @ 7, 8, 9.1, 9.1
E
Weighted Chin Ups
3 x 6 @ 7, 9.1, 9.1
F1
Incline DB Bench Press
3 x 10
F2
1-Arm DB Row
3 x 10
G1
The Dip
15, 10, 10
G2
DB Bicep Curls
15, 10, 10
G3
DB Lateral Raise
15, 10, 10
A
Cardio
1 x 5:00
B1
Side Lunge
2 x 5
B2
Scoops
2 x 10
B3
Forward Lunge with Hands on Hips
2 x 5
B4
High Knee Hug
2 x 5
C1
Jumping Jacks
3 x 15
C2
Air Squat
3 x 10
D
Jump Squat
2 x 5
E
Pogo Jumps
2 x 10
F
Broad Jump
3 x 3
G
Standing Triple Jump
4 x 2
H
Sled Sprints
5 x 10 @ 30 %
I
Hang Clean
5, 4, 2, 2, 2 @ 70, 75, 80, 85, 85 %
J
Partner Nordic Hamstring Curl
3 x 6
K
Sled Push
5 x 10
Luke Rapaport
Luke is a Certified Strength and Conditioning Specialist. Currently a private Strength and Conditioning coach located in New York. Has worked with a multitude of athletes from high school to college to pro.
This program will change the game for anyone looking to improve their athleticism. LET'S COMPETE!
Start My 7-Day Free Trial
When you join a team you’re getting more than programming, you’re joining an online community.
Luke Rap Training Team
Luke Rap Training Team
Luke Rap Training Team
